A balanced and varied diet will help you have good brain health. (Free Press Photo: Services).
A varied and balanced diet is important for good physical and mental health. Experts point out that consuming the right nutrients that the brain needs to be completely healthy can prevent mental illnesses such as depression.
According to neurologist Henry Stokes, in order for the brain to function properly, nutrients such as fats, proteins, carbohydrates and glucose must be provided to the body to help the formation and protection of neurotransmitters, so that neurons remain healthy and protected against any eventualityRELATED
Therefore, experts share what foods should be included in the diet to maintain good brain health:
Fish is the main source of Omega 3 fatty acids (Free Press Photo: Services).
Fish is a source of Omega 3 fatty acids, which help optimal nervous system function because they contribute to the protection of brain structures. According to nutritionist Ana Carolina Solares, blue fish is the main supplier of fatty acids, however its cost is high, because it is recommended to consume mojarra, juilín, fish fillet, salmon and tuna.
Omega 3 fatty acids, especially DHA, are important for proper neuronal functioning because they are part of their membranes, so they improve learning and memory. In addition, they fight dementia.
The important thing about this food is its preparation, because most people associate fish only with fried mojarras. Ideally, high fat levels should be avoided in its preparation, so it is recommended to prepare steamed fish, in soup or with herbs.
Seeds and nuts
Nuts and almonds contribute to the proper functioning of brain connections. (Free Press Photo: Services).
Seeds and nuts are a source of healthy fats such as Omega 3 and Omega 6. This type of fat contributes to inflammation and helps the proper functioning of brain connections because they have folic acid and antioxidants. In addition, they also provide the body with amino acids that are necessary for the formation of neurotransmitters.
The liver is a source of vitamin B12. (Free Press Photo: Services).
The nutritionist Eneida Tobar indicates that this is one of the foods that is not consumed much at home. However, it is among the foods that help prevent anemia because it is rich in vitamin B12. Because the liver is not widely accepted in all families, it is recommended to consume herbs that are also a source of vitamin B12.
“To have a better absorption of vitamin B12, what is advised is that vitamin C is also consumed, which can be obtained in lemon juice, orange juice or blueberries. By making this combination what we do is that the body absorbs nutrients better, ”explains Tobar.
Protein-rich foods are vital to the attention and learning processes. (Free Press Photo: Services).
In the processes of attention and learning, the brain synthesizes neurotransmitters such as norepinephrine or dopamine, which are found in protein-rich foods, so these nutrients are essential in the diet.
According to Solares, foods that are rich in protein are also a source of amino acids such as tryptophan, which is important for making serotonin in the brain, so it works as an antidepressant and for controlling sleep. Therefore, in your diet you can not miss food of animal origin such as chicken, red meat, milk and its derivatives, egg, etc.
“When you cannot consume foods of animal origin on a constant basis, it is advisable to make a combination between leguminous foods and cereals, because although meats are the source of better protein quality, this combination also provides us with good proteins. In some places it is common to combine some tamale of dough with beans or rice and beans, for example, ”says Tobar.
Glucose, energy consumed by the brain, is found in carbohydrates. (Free Press Photo: Services).
Carbohydrates are the macronutrients that provide energy for brain functioning because they are a source of glucose, which provides energy to most of the body's cells, including those in the brain.
Tobar explains that it is important to consume carbohydrates because glucose must always be provided to the brain, because “although the body has reserves throughout the body to take energy, the brain can only use the one that gives it glucose. That is why, when the brain runs out of reserves, it is common for headaches to occur and for a long time, to suffer from dementia. ”
Including eggplant in your diet can prevent memory loss. (Free Press Photo: Services).
Eggplant is a food that provides anthocyanins, which is an antioxidant that helps prevent memory loss. It is advisable to consume it in a shell as this will have a better concentration of this nutrient.
Avocado is one of the foods that gives more benefits to the brain. (Free Press Photo: Services).
Avocado is rich in monounsaturated fats, vitamins K, C, B, E and omega 3 fatty acids, which facilitate brain performance. In addition, it lowers blood pressure and inflammation. The consumption of this food can prevent diseases such as dementia and Alzheimer's.
The banana provides electrolytes to the brain, which help neuronal connections. (Free Press Photo: Services).
Banana is a source of magnesium and potassium. It is important because it also provides minerals such as electrolyte, which is necessary for synthesis and neuronal connections. “The important thing about fruits and vegetables is that they provide us with various nutrients to our body. They are a source of carbohydrates that provide us with glucose, which is the energy that serves the brain, ”says Solares.
In addition to including the aforementioned foods in your diet, the neurologist Stokes points out that there are some habits that can help the health of the brain and the protection of neurons.
Exercising daily will help the brain demanding. (Free Press Photo: Services).
“Remember that neurons no longer recover. We are born with a billion neurons and if we don't have methods or habits of protection for them, they die slowly. When 60% of the neurons have died, they begin to have a deficit of the mind. That is why it is important to have good habits such as exercising, reading and sleeping well, ”Stokes explains.
Having physical activity: exercising or walking for at least 30 minutes a day will help keep your body and brain in good shape. In addition, this allows the release of endorphins, hormones that are associated with positive mood.
Sleep well: Rest is necessary to maintain good brain health because taking the limit to the body can have serious repercussions. It is advisable to sleep 8 hours a day, so that your entire body replenishes the energies you used during the day.
Positive thoughts: Having positive thoughts also helps protect the brain. “Negative thoughts destroy the brain because many of the tissues deteriorate. Good thinking and good acting give you a better chance of life than a negative person. Being negative not only predisposes you to having clogged arteries or heart attacks, but also predisposes you to poor mental health, ”says the professional.
Reading: Reading causes neurons to be used more frequently, allowing them to require more protection. "The more readings we do and the more we learn, the brain will have a greater cognitive reserve, which is positive for our body," says the doctor.
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